CrossFit Ironside
Workout of the Day
CrossFit - Fri, Feb 21
Push Press (Weight)
Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 -Build- 5 min EMOM 5 reps @ 55% of 1RM then 5 min EMOM 3 reps @ 60% of 1RM
Opt. 3 -Accessory Work--
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Large classes will run 4:00 minute heats and share cardio equipment
Accessory Work: (AMRAP - Reps)
Ring Dips
5 Max-Efforts for total reps
1-2 minutes of rest inbetween sets
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